Auna kitsen jiki

• Sakonnin ƙafa: Jiki na ƙafa
• Kayan aiki: Araban jiki

Sakonni ga Auna kitsen jiki

Auna kitsen jiki muhimmin motsa jiki ne wanda ke tantance tsarin jikin mutum daidai, yana ba da cikakkiyar hoto game da lafiya fiye da ma'aunin nauyi na gargajiya. Yana da fa'ida musamman ga masu sha'awar motsa jiki, 'yan wasa, da daidaikun mutane waɗanda ke neman rasa nauyi ko kula da salon rayuwa mai kyau. Ta hanyar fahimtar yawan kitsen jikin mutum, mutum zai iya daidaita abincin su da motsa jiki yadda ya kamata, sa ido kan ci gaba, da cimma burin motsa jiki yadda ya kamata.

Yanayinta: tsammanin nuni a nuni Auna kitsen jiki

• Idan kana amfani da caliper mai kitse na jiki, tsunkule ninki na fata da mai (ba tsoka ba) akan kugu, cinya, ko hannun sama sannan a auna kauri tare da caliper. Bi umarnin da aka bayar tare da caliper don ƙayyade yawan kitsen jikin ku.
• Idan kana amfani da ma'aunin kitson jiki, taka kan sikelin babu takalmi kuma shigar da tsayinka, shekarunka, da jinsin ka idan an buƙata. Ma'auni zai nuna nauyin ku da ƙididdigar kitsen jikin ku.
• Maimaita ma'auni a lokaci guda a kowace rana don daidaito, saboda yawan kitsen jikin ku na iya canzawa bisa dalilai kamar ruwa da abinci.
• Bibiyar ma'aunin ku akan lokaci don saka idanu canje-canje. Ka tuna, al'ada ne don yawan kitsen jiki ya bambanta kaɗan daga rana zuwa rana.

Lajin Don yi Auna kitsen jiki

• **Tsarin Aunawa**: Auna a lokaci guda kowace rana, da safe kafin a ci abinci ko motsa jiki. Yawan kitsen jikin ku na iya canzawa ko'ina cikin yini bisa dalilai kamar hydration da cin abinci, don haka aunawa a lokaci guda kowace rana zai iya taimakawa tabbatar da ingantaccen sakamako.
• **Madaidaicin Matsayi na Calipers ***: Idan kana amfani da ma'auni, tabbatar cewa kana aunawa a daidai wuraren. Shafukan gama gari don ma'aunin fata sun haɗa da triceps, yankin midaxillary, kirji (na maza), yanki na yanki, ciki, suprailiac, da

Auna kitsen jiki Tambayoyin Masu Nuna

Shi beginners za su iya Auna kitsen jiki?

Auna kitsen jiki ba motsa jiki bane, a'a hanya ce don tantance tsarin jikin ku. Hanya ce don tantance adadin yawan adadin jikin ku wanda yake mai mai. Ba batun zama mafari ko ci gaba ba ne, kowa zai iya yi. Akwai hanyoyi daban-daban don auna kitsen jiki, irin su calipers na fatar jiki, impedance bioelectrical, da DEXA Scan. Koyaya, wasu hanyoyin suna buƙatar taimakon ƙwararru. Yana da kyau koyaushe a tuntuɓi ƙwararrun kiwon lafiya ko ƙwararren mai horarwa don samun ingantattun ma'auni.

Me ya sa ya wuce ga Auna kitsen jiki?

• Gwajin Caliper mai folding Skin-fold wata hanya ce, inda ake amfani da na'ura don auna kaurin folds na fata a sassa daban-daban na jiki don ƙididdige yawan adadin kitsen jiki.
• Dual Energy X-ray Absorptiometry (DEXA) Scan hanya ce da ta fi dacewa wacce ke amfani da ƙananan raƙuman X-ray don bambanta tsakanin kashi, mai, da ƙwayar tsoka.
• Hydrostatic Weighing, wanda kuma aka sani da awo na karkashin ruwa, ya ƙunshi nutsar da mutum cikin ruwa da auna nauyinsa don ƙididdige yawan adadin jiki da kuma, bi da bi, kashi mai kitse na jiki.
• Plethysmography na gudun hijira, yawanci ana yin shi a cikin Bod Pod, yana auna tsarin jiki ta hanyar ƙididdige ƙarar jiki da nauyin jiki don sanin girman jiki kuma daga baya, jiki.

Me suna da abin da ya sanya ɗaukehawa ga Auna kitsen jiki?

• Motsa horon ƙarfi kamar ɗaga nauyi kuma na iya haɗa ma'aunin kitsen jiki. Wadannan darussan suna taimakawa wajen gina ƙwayar tsoka, wanda zai iya maye gurbin nama mai kitse kuma ya ba da cikakkiyar siffa na tsarin jiki lokacin auna kitsen jiki.
• Ƙarshe, Horaswar Tsakanin Tsanani Mai Girma (HIIT) na iya zama ingantacciyar ma'auni ga auna kitsen jiki. Ayyukan motsa jiki na HIIT suna haɓaka metabolism kuma suna ƙara ƙarfin jiki don ƙona kitse, wanda zai iya haifar da raguwar yawan kitsen jiki akan lokaci.